Posterior Chain ish

Miranda Oldroyd

4 days in a row again, why not.

Power Cleans (touch and go)
135x5
155x5
165x5
175x5
185x5

Single Leg Deadlift
135x3
155x3
175x3
185x3

Alternate Set
Leg Extension - 10, 10, 10.......170, 185, 200
Hamstring Curl - 10, 10, 10.......70, 80, 90(7)

I am pleased I got up to 185 with the power cleans, last time I was doing sets of 3 and got up to 195, so that number would probably be higher.  I felt I was generating very good power from my hips and while 185 was heavy, I maybe could have gone a bit heavier....I think.  Single leg deadlifts are pretty much how they sound, lift the bar like you would on conventional, but with one leg, I allowed the other leg to touch but only at the bottom, no other time, also.....this one really hits those hamstrings.  I changed my form on the leg extensions, placing the machine so my legs were forced through a much greater range of motion, which is why I could only handle 200 pounds, and that style really burned.  Great lower body and posterior chain workout.